Can Women Drink Whey Protein When Trying to Lose Weight?

Since many bodybuilders and weight trainers use whey protein in an effort to add muscle mass, it might come as a surprise that it can also encourage weight loss. However, several studies have shown that women who drink whey protein as part of a reduced-calorie diet may lose more weight due to increased satiety and lower net calorie intake.

Fullness

One theory behind the correlation between whey protein and weight loss is that protein encourages you to eat less. According to research published in “The American Journal of Clinical Nutrition” in 2008, protein is a more satiating nutrient than either fat or carbohydrate. That means adding whey protein to your diet can make you feel fuller, encourage you to consume fewer total calories and even improve your metabolic activity.

Body Composition

There is also some evidence that drinking whey protein supplements can help women retain muscle mass and lose fat while trying to shed weight. A study published in 2008 in the journal “Nutrition & Metabolism” demonstrated that subjects who consumed a whey protein drink twice daily as part of a reduced-calorie diet lost more fat and retained more lean muscle mass over a 12-week period than subjects who went without the supplement.

Uses

To achieve weight loss with whey protein, you need to use it in a smart way. Rather than adding extra calories to your diet by drinking a whey shake in addition to meals, use the shake as a replacement for a daily snack or small meal. Don’t rob your body of the nutrient variety it needs by replacing too many regular meals and snacks with whey, either. Instead, focus on healthy, low-calorie meals and snacks that incorporate items from all the major food groups, and use whey as an occasional supplement.

Risks

It’s healthiest to moderate your total protein intake while drinking whey. Mayo Clinic registered dietitian Katherine Zeratsky cautions against following high-protein weight-loss diets on a long-term basis, since consuming more than recommended amounts of protein for longer than several months can increase the risk of heart and kidney problems, diverticulitis and nutrient deficiencies. The clinic’s dietitians recommend getting no more than 35 percent of your total daily calories from protein.

Considerations

Losing weight is a gradual process, and there are no shortcuts that will take away the effort or planning involved. Before you add whey protein to your diet with the goal of dropping some weight, get approval from your doctor and attempt to use the protein along with other healthy habits so that you’ll see better, more sustainable results.

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